One Rep Max for 200 lbs × 12 reps

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What is the one rep max for 200 lbs × 12 reps?

Answer

Lifting 200 lbs for 12 reps gives an estimated one rep max of
280 lbs

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

At 12 reps the formulas drift apart — the others give 256.4–288.8 lbs: treat 280 lbs as a rough guide.

200 × (1 + 12 ÷ 30) = 280 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%266 lbs
90%252 lbs
85%238 lbs
80%224 lbs
75%210 lbs
71.4%200 lbs — this set
70%196 lbs
65%182 lbs
60%168 lbs

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See Also

One Rep Max Table for 200 lbs

RepsOne Rep Max% of 1RM
2 reps213.3 lbs93.8%
3 reps220 lbs90.9%
4 reps226.7 lbs88.2%
5 reps233.3 lbs85.7%
6 reps240 lbs83.3%
7 reps246.7 lbs81.1%
8 reps253.3 lbs79%
9 reps260 lbs76.9%
10 reps266.7 lbs75%
11 reps273.3 lbs73.2%
12 reps280 lbs71.4%

FAQ

What is the one rep max for 200 lbs × 12 reps?

Lifting 200 lbs for 12 reps gives an estimated one rep max of 280 lbs

How much of my max is 200 lbs for 12 reps?

200 lbs for 12 reps works out at 71.4% of an estimated one rep max of 280 lbs.

What should I lift at 90% and 70% of that max?

90% of 280 lbs is 252 lbs and 70% is 196 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also